Six Pack Abs in 1,2,3 !
I want to assure you that with these three practices your ever elusive and coveted six pack is very possible to see in your lifetime. I want to start by stating that everyone has a six pack (rectus abdominus). These are the two long three ridged muscles that line the front of the body. These muscles begin at the top of the diaphragm and end down at the pubic bone. The issue with these muscles is that they are not visible for most people at higher body fat levels. The reason that they are not visible is because they are covered by subcutaneous fat. You will never see them by contracting them repeatedly. This muscle group contracts all day every day and is responsible for the stability of the trunk. To make them visible to the eye two things have to be in place. A persons body fat has to be low and the abdominals have to be trained and toned. Over ten years of training experience working with celebrities, executives and regular people alike have uncovered these three secrets.
1. The number one way to attaining defined abdominals is good nutrition. I am going to include water consumption (of half your body weight in ounces) in this area as well. Water is a key component in every single function of the human body. It is also the key to maintaining a high metabolism. The faster your bodies metabolism is the easier it will be for your body to oxidate fat. You should also choose to eat smaller meals on a regular basis.(every2-3 hours) Small well balanced meals on a regular basis trains that body to use the nutrients and not store them as fat. Remember, lower body fat levels equal the emergence of those sleek hidden muscles of the midsection.
2. Perform effective abdominal exercises. Quality is the goal people. Sheer quantity will not necessarily yield the best results. A lot of people over train their abdominals an end up causing muscle imbalances that result in back pain. The abdominals are just like any other muscle and they should be trained as such. 2-3 times a week should be tops. If you are training them effectively it will be hard to do them more than that, as they will need time to recover. Overkill will not make them show more, a lowered level of overall body fat will. My favorite 3 exercises are 1.Hanging Leg raises (bent knee and straight), 2.supine bicycle 3.Kettle bell Vsits. All three exercises create a crazy amount of muscle stimulation that will make you wince in pain but are well worth the time you spend on them.
3. Last but not least High Intensity Interval Training. Simply add the dimension of time and speed to your exercise routines. Whether you are training cardio or weights infuse segments of very fast and intense exercise followed by short rest intervals. For example if you are performing squats try this. Perform as many squats as you can in a 20 second time period then rest for 40 seconds and repeat for 3 more sets. Begin HIIT training with a 1:2 (1 minute work, 2 minutes rest) ratio and shorten the break periods as you progress. This type of exercise will totally fatigue the intended muscle group and sharply increase your heart rate and elevate body temperature and blood flow. This type of training leaves the body in this elevated state for up to an hour after training as the body returns to normal. This torches body fat and burns calories at an accelerated pace. Not only will your six pack emerge, your entire body will respond with definition that is unparalleled.
I can guarantee that you will see results if you exercise the discipline that it takes to adhere to these guidlines. I know you can do it… It only takes three steps to your Better Body! :0)
As always do seek a physicians clearance before embarking upon any exercise program.
Owner of Better Body Expert LLC (personal training/wellness company) Inventor of “Better Body In A Box”TM, Fitness Expert,Celebrity trainer Corporate Wellness Coach & presenter, Amateur bodybuilder & fitness model. 17 years of fitness experience as an athlete, personal trainer and Better Body mentor! “Everybody has better Body!”
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